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Summary of Transcript:
The video discusses whether eating a little bit before bed can help one sleep better. It depends on the individual’s protein requirements, rather than their caloric needs. Studies have found that when subjects were in a protein deficit, their sleep was disrupted. So, if someone is training harder and has higher protein demands, it’s more about getting themselves to a stable protein level than increasing calories. The video suggests having a little bit of protein, such as chicken or Greek yogurt, before bed to help sleep. The speaker personally uses plant-based protein powder in yogurt to increase protein without increasing calories, but advises increasing protein intake in the morning first and slowly adjusting meals to accommodate the added calories from protein in the evening. Digestibility and the need to avoid high-fat meals before bed are also discussed.
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Summary of Description:
In this video, Thomas DeLauer discusses whether having protein before bed is good or bad. He explains the relationship between protein and sleep and recommends trying SunWarrior’s Active Protein Blend. He also suggests keeping fats low before bed and distributing protein intake throughout the day. The video includes references to scientific studies on the topic. This video contains a paid partnership with a brand.
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Protein Before Bed – Good or Bad?
Many people wonder whether consuming protein before bed is beneficial or detrimental to their health. Some believe that it can promote muscle growth, while others think that it can disrupt sleep. In this article, we will explore the relationship between protein and sleep and provide some guidance on how to incorporate protein into your bedtime routine.
The Relationship Between Protein and Sleep
Research has shown that consuming protein before bed can lead to increased muscle protein synthesis and net muscle protein balance. This means that protein ingestion can help promote muscle growth and repair, which is crucial for athletes and individuals looking to improve their muscle mass.
Furthermore, protein can also stimulate the release of hormones that promote sleep, such as melatonin and serotonin. These hormones can help regulate the sleep-wake cycle and improve overall sleep quality.
However, it is important to note that consuming high amounts of protein before bed can also have negative effects on sleep. High doses of protein can cause digestive discomfort, indigestion, and acid reflux, which can disrupt sleep and lead to feelings of discomfort.
Try SunWarrior’s Active Protein Blend
One way to incorporate protein into your bedtime routine is by trying SunWarrior’s Active Protein Blend. This protein supplement is formulated with plant-based ingredients that are easy to digest and absorb, making it an excellent choice for individuals with sensitive stomachs.
Moreover, SunWarrior’s Active Protein Blend also contains a blend of essential and non-essential amino acids, which can help promote muscle growth and repair during sleep. This protein supplement is an excellent option for individuals looking to support their athletic performance and recovery.
Keep Fats Lower Before Bed
In addition to consuming protein, it is also important to keep fat intake low before bed. High-fat meals can take longer to digest, which can interfere with sleep and cause feelings of discomfort. Therefore, it is recommended to stick to low-fat protein sources, such as lean cuts of meat, fish, eggs, and plant-based proteins.
Distribute Your Protein Intake Like This
To optimize muscle growth and repair, it is recommended to distribute your protein intake evenly throughout the day. This means consuming at least 20-30 grams of protein per meal, including breakfast, lunch, and dinner. It is also advised to consume a protein-rich snack before bed to support muscle growth and repair during sleep.
Conclusion
In conclusion, consuming protein before bed can be beneficial for muscle growth and sleep quality. However, it is crucial to keep fat intake low and distribute protein intake evenly throughout the day to optimize muscle growth and repair. Additionally, trying protein supplements like SunWarrior’s Active Protein Blend can help individuals support their athletic performance and recovery.
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Source Description
Try SunWarrior’s Active Protein Blend: https://sunwarrior.com/discount/ActiveThomas?redirect=%2Fcollections%2Factive-sport
Protein Before Bed – Good or Bad?
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/pdf/an012336.pdf
https://academic.oup.com/ajcn/article/103/3/766/4569582
https://pubmed.ncbi.nlm.nih.gov/35356724/
Timestamps ⏱
0:00 – Intro – Protein Before Bed – Good or Bad?
0:27 – The Relationship Between Protein & Sleep
3:03 – Try SunWarrior’s Active Protein Blend!
4:01 – Keep Fats Lower Before Bed
4:46 – Distribute Your Protein Intake Like This
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